Week 4 📝 Save Our Shoulders VIP

Hi guys 👋🏻

This weeks VIP plan is SOS...Save our Shoulders!

Pole dance relies heavily on healthy shoulders and proper technique. If you haven't taken the time to strengthen, stretch and have poor technique, preventable injury almost certain in the future. Let's avoid that!

This week there are a lot of lessons to go through but that's because our shoulders move in so many directions. It's important to train all aspects of the shoulder. I've seen pole dancers become laser focused on training one area because they've been told it will help with certain pole moves. Of course there are specific exercise that will improve specific moves, however, balance is most important! Going crazy over abdominal training and ignoring shoulders is not the way to go.

There's one pole move I want to touch on and that's the Easy Up. This move is a great place to work on proper Split Grip technique and I'll demonstrate 4 different split grips. In the future, I'll provide a plan specifically for Split Grips.

One last thing, don't use these lessons for one week and move on. I suggest performing the Shoulder Conditioning Routine weekly. Also finish every pole session with stretches for the shoulders, wrists and hands. Perform 1 -3 sets of 10 -20 reps of all exercises listed below 1 to 3 times a week. 3 times a week if you're new to pole or just getting back into it.

S.O.S. [www.studioveena.com]

Shoulder Conditioning Routine ONE TIME ONLY per session [www.studioveena.com]

Scapula drills [www.studioveena.com]

Rear pulls [www.studioveena.com]

Lateral pull downs [www.studioveena.com]

Modified shoulder press [www.studioveena.com]

Scapula push ups [www.studioveena.com]

The 6 conditioning lessons listed below are in the Shoulder Conditioning Routine so if you're doing all of these lessons at once including the Shoulder Conditioning Routine, no need to repeat these 6. However, I wanted them to be here individually so you can choose to use them on their own as well.

Up and Neutral scapula [www.studioveena.com]
Forward and back scapula [www.studioveena.com]
Front raises [www.studioveena.com]
Lateral raises [www.studioveena.com]
External Shoulder rotation [www.studioveena.com]
Internal Shoulder rotation [www.studioveena.com]

Pole Move
Easy up 4 ways [www.studioveena.com]

Stretches hold all for at least 30 seconds or more
Pole press stretch [www.studioveena.com]

Up and Over [www.studioveena.com]

Overhead stretch [www.studioveena.com]

Shoulder clock stretch [www.studioveena.com]

Reverse shoulder stretch [www.studioveena.com]

Foam roll
Under arm roll [www.studioveena.com]
May 21, 2020
Colleen Paid Member
May 21, 2020
Love this, will incorporate with my lessons. Thank you.
May 27, 2020
Colleen Paid Member
Will there be a Week 5?
Jun 4, 2020
It's ready to go, but with all that's going on in the world, I'm postponing any new content or VIP announcements.

I'm focused on something else I'd like to do for the city of Minneapolis and the less fortunate neighborhoods that have been destroyed. The police force in MN needs to be cleaned up so black and brown people can enjoy the same treatment as white people. It's been an issue there for way too long...

I lived in Minneapolis and the surrounding areas with my husband and first 3 kids for 10 yrs. I started pole dancing there, learned to ride motorcycles and discovered my sexy side there. We still have beautiful friends of all races in and near the city. I want to help 💜

Well...that got longer than I expected..lol VIP will be back but not this week. I'm glad you're looking forward to it!
Jun 4, 2020
I should have week 5 ready to share later today or tomorrow.
Jun 5, 2020
Colleen Paid Member
Looking forward to Week 5.
Jun 5, 2020
Me too!!!
Jun 5, 2020
I want to say thank you for these VIP sessions. They are great for me as I have a tendency to veer to 'what I know' and you've helped me get out of my comfort zone AND learn to take better care of myself. THANK YOU!!!
Jul 7, 2020
I'm so glad to hear it's been helpful for you! I'll be back to adding new ones after I've moved. Hopefully by September.
Jul 7, 2020
Fab! Looking forward to new ones as they come. Safe move!!
Jul 10, 2020
Here is the lesson plan for this week [www.studioveena.com]
Feb 20, 2021
This site is amazing, I had lumbar fusion surgery Dec 2021 and I had to learn to walk again, but with a lot of work I am back to doing what I love, my surgeon approved the no pole program & now I'm onto the 30 day takeoff. love this site and the feedback!
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